Day 01
Monday
WARMUP
Backwards Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for max reps GHD: 2 minutes for max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps
FRONT SQUAT
2-count pause no belt 1, 1, 1, 1, 1 reps
CONVENTIONAL or SUMO DEADLIFTS
1, 1, 1, 1, 1, 1 reps
Week 1: Off Floor to a MAX - Conventional Week 2: 1 Plate Deficit to a MAX - Conventional Week 3: 1 Plate Deficit to a MAX - Sumo Week 4: Off Floor to a MAX - Sumo
MEET PREP
Week 1: Sumo or Conventional (off 1 mats) Week 2: Sumo or Conventional (off 2 mats) Week 3: Sumo or Conventional (off 3 mats) Week 4: Sumo or Conventional (off 4 mats)
5 SET SUPERSET
Chin-ups: 12 reps Hamstring Curls: 20 rep
6 SET SUPERSET
Behind the Neck Lat Pulldowns: 12 reps Stiff Leg Dumbbells: 15 reps
6 SET SUPERSET
Lat Pulldowns to the Front: 12 reps Barbell Curls: 15 reps
6 SET SUPERSET
T-bar or Bent Over Barbell Rows: 12 reps Alternating Dumbbell Curls: 12 reps
4 SET SUPERSET
Low Back Extensions: 25 reps Incline Board Reverse Crunches: 25 reps
WALKING LUNGES
400-800m
Day 02
Tuesday
WARMUP
Backwards Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for max reps GHD: 2 minutes for max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps
FRONT SQUAT
No pause, No belt 1, 1, 1, 1, 1 reps
UPPER BACK WARMUP
Pull-ups: 1 set till failure Barbell or Cable Shrugs: 1 set of 100 reps
PRESSING
WEEK 1: Flat Bench – 6x6 reps Heavy Face Pulls or Stiff Arm Pulldowns: 12 reps No Extra Resistance for Week 1
WEEK 2: Floor Press – 6×4 reps Heavy Ass Face Pulls or Stiff Arm Pulldowns: 12 reps Chains (Optional) or Bands
WEEK 3: Flat Bench – 5×2 reps Heavy Ass Face Pulls or Stiff Arm Pulldowns: 12 reps Chains (Optional) or Bands
WEEK 4: Flat Bench – 4×1 reps Heavy Ass Face Pulls or Stiff Arm Pulldowns: 12 reps Chains (Optional) or Bands
5 SET SUPERSET
Incline Barbell, Dumbbells or Smith Press: 5 sets of 12 reps
Dumbbell Flat Bench: 1 minute ISO Hold (halfway down or bar again bands or chains)
Overhead Heavy Ass Straight Bar Pushdowns: 15 reps
6 SET SUPERSET
Dumbbell Pullovers: 12 reps Heavy Ass Straight Bar Pushdowns: 12 reps Band Extensions: 1 minute ISO Squeeze
6 SET SUPERSET
Arnold Chest Flys - feet up: 12 reps Cable Fly, Machine Fly or Band Fly: 1 minute ISO Squeeze Heavy Ass Overhead Bottom Pulley Extensions: 12 reps
4 SET SUPERSET
Low Back Extensions: 25 reps Incline Board Reverse Crunches: 25 reps
WALKING LUNGES
400-800m
Day 03
Wednesday
WARMUP
Backwards Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for max reps GHD: 2 minutes for max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps
POWER: BACK SQUAT
Rotate bars if available at your gym; if not use regular bar
Belt, wraps, nose tork approved ha!
Week 1: 1 Rep Max - cambered bar Week 2: 1 Rep Max - safety squat Week 3: 1 Rep Max - buffalo bar Week 4: 1 Rep Max - regular
4 SET SUPERSET
Leg Press: 10, 8, 6, 4 reps Heavy Lunges: 10, 8, 6, 4 reps
6 SET QUAD-SET
Sissy Squats: 10 reps Leg Extensions: 12 reps
HAMSTRINGS: 6 SET SUPERSET
Hammy Strap Nordics, GHD or Hamstring Curls: 5-10 reps Band Hamstring Curls: 30 reps
JUMPING OPTION: 3-5 SET SUPERSET
Weighted: 5 reps jumping on box from a box Go up each week
HEAVY CORE: 3 SETS
Kneeling Abs on Pulley: 5-8 reps Back Extensions: 5-8 reps
CALF WORK: 3 SETS
Seated: 12 reps Smith Machine Calf Raises: 12 reps
WALKING LUNGES
400-800m
Day 04
Thursday
WARMUP
Backwards Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for max reps GHD: 2 minutes for max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps
FRONT SQUAT
1-count pause to a MAX with belt 1, 1, 1, 1, 1 reps
WARMUP: 5 SETS
Chin-up: 10-15 reps Behind the Neck Pulldowns: 12 reps
CHEST & BACK: 5 SETS
3-stop pause Flat Bench Press: 8-10 reps Superset with Heavy Face Pulls, Cable or Barbells Shrugs
BACK & SHOULDERS: 5 SET SUPERSET
Arnold Press: 6 reps High Rep Behind the Neck Press: 20 reps (Earlobe & Up)
5 SET SUPERSET FINISHER
Dumbbell Pullover: 15 reps Chest-supported Bang Raise: 12-15 reps Chest Fly: 15 reps
4 SET SUPERSET
Ab Wheels: 25 reps Low Back Extensions: 10-15 reps
WALKING LUNGES
400-800 meters
Day 05
Friday
WARMUP
Backwards Sled Walks or Deadmill: 5 minutes Low Back Extensions: 2 minutes for max reps GHD: 2 minutes for max reps (if you have one) Dumbbell Stiff Leg Deadlifts: 2 minutes for max reps Weighted Crunches: 2 minutes for max reps
FRONT SQUAT
1-count pause to a MAX with belt, wraps, gangstered out 1, 1, 1, 1, 1 reps
THE STARTER PUMP: 3-5 SETS
3-Way Killers 20/20/20 reps Skulls: Chin - Nose - Forehead
Curls: Close - Med - Wide
THE SERIOUS PUMP: 5 SETS EACH
Rep Progression: 6 reps Elbow-out Press Elbow-out Neck Press
Rep Progression: 6 reps DB Hammer Regular DB Hammer Cross Body
THE DEEP FIBER PUMP: 3-5 SETS
Light Heavy Light Cable Killers Superset Pushdowns -20 pump - 10 heavy as hell - 20 pump and Cable Curls - 20 pump - 10 heavy as hell - 20 pump
THE PUMP FINISHER: 3 SETS
Bodyweight Skulls: To Failure Elbow Push-ups: To Failure Band Face Curls: 30 reps
4 SET SUPERSET
Ab Wheels: 25 reps Low Back Extensions: 10-15 reps
WALKING LUNGES
400-800 meters
Day 06
Saturday
WALKING LUNGES
400-800 meters
Day 07
Sunday
WALKING LUNGES
400-800 meters